Spinach and Vegetable Salad

 

I love experimenting with all different kinds of vegetables and I love making up a large plate just like this. The whole meal is under 300 calories. It's my go to after a long workday.

 

 

 

Ingredients

 

1-2 cups of Spinach

 

1 small Asparagus Stalk (cut the tips)

 

1 large sliced  Mushroom

 

1/2 of a sliced Beets

 

1/3 cup Chickpeas

 

Cherry Tomatoes

 

Fresh lemon juice

 

 



Take a large dish and place all your ingredients. Spritz with fresh lemon juice toss and enjoy.

 

If you want to cook up your vegetables feel free to roast or flash steam them in the microwave. So delicious and good for you. This can be added with tofu, sliced chicken, fish, you decide just keep the animal protein low and the vegetable, beans high. If you are not a fan of lemon use olive oil or a light vinaigrette.

 

 

 

 

Large Roasted Vegetable Salad

 

It's the new year and time to change your eating up a bit. Eating more healthy nutrient dense meals leads to better health, energy and weight lose. Below is the first of many GREAT meals to try this year. So lets get started.

 

 

Ingredients:

 

1 cup Brussel Sprouts

 

1 Yellow Squash Sliced

 

1 Green Zucchini Sliced

 

1/2 cup sugar snaps

 

Cherry tomatoes (palm full)

 

1 tsp Chopped Sun dried tomatoes

 

1 TBSP Ms Dash Italian seasoning

 

Preheat the oven to 375. Line a baking dish with a little olive oil spray. Place all your vegetables on the tray, spray with a touch more olive oil, and seasoning. Roast in the oven for 25 minutes, remove and serve.

 

Tips:

This is a great way to get all your vegetables. Its low and calories and full of flavor. If you want add chicken or fish, quinoa, or brown rice. 

 

 

 

 

Gluten Free Pasta with Ground Turkey and Green Beans

Just recently I was told that I have a gluten sensitivity, being Italian it is hard but hey you do what you need to and make the necessary adjustments. Although I don't miss eating pasta, I wanted to try some of the new products on the market that are "Gluten Free". The one used in this recipe was make with just corn and water. I have to say it was not bad, even Frank enjoyed it. So lets get started.

Ingredients:

1 Bag of Gluten Free Pasta (made with corn) plus 1/2 cup of cooking water reserved
1-2 TBSP Olive oil
1 tsp minced garlic
1 package of ground Turkey 
1 TBSP Italian Seasoning
1 bag French Cut Green Beans
1/2 cup carrots
1 TBSP grated Parmesan Cheese

Boil water for your pasta. In a skillet, heat oil, garlic, and ground turkey. Cook till the meat is no longer pink; add your green beans and carrots, along with the rest of the seasoning. Let it simmer on low for about 10-15 minutes. Just enough time for the pasta to cook (make sure to save your 1/2 cup of water) and strain. Once it is done toss into the skillet mixture along with the 1/2 cup off water,  toss and finish off with grated cheese.  Serve and enjoy.

Tips:
Obviously, if you don't want to use gluten free pasta you can use quinoa, rice, or no pasta at all. This can be made with broccoli or any other vegetable of choice.

Serves:
3-6

Total Cooking Time:
25-30 minutes

Nut Crusted Chicken Tenders

So I was inspired by a recent book to start using nuts as a coating for chicken instead of the same breadcrumb, flour or whole eggs. It will also make my stomach a lot happier since I am having a hard time with gluten products. So my mom and I decided to experiment, with chicken tenders since they are small and easy to cook up; plus the kids love them.

So here is what we did....

1. 1/2 cup pistachios shelled
2. 1/2 cup almonds
3. 1 package chicken tenders
4. 2 egg whites

Preheat the oven to 350. Using a food chopper or processor, chop up your almonds, and pistachios. In an assembly lay out your chicken; nuts and egg whites each in there own bowl. Take your chicken and dip it in the egg, then nuts, and onto a sprayed baking sheet. Repeat till all chicken is done, place into the oven for about 20-25 minutes, remove and enjoy.

 

Fit Cuisine Notes:

This dish smells amazing, it's gluten free and full of flavor. It is a great alternative to breadcrumb and tastes good over quinoa, a salads or with vegetables. Obviously if you have a nut issue omit this dish, but it is totally worth the time and if you want make a batch of mixed nuts and place into the freezer so you always have it on hand

Turkey and Quinoa Bake

I wanted to try another dish using something other than chicken, that cooked up just as fast. So I decided to use Turkey Cutlets. Just as good and easy to prepare. The only issue with them is they need to be added with things that have a lot of flavor. So here is what I did...

Ingredients:
1/2 cup cooked Quinoa
1 Package of Turkey Cutlets Diced
1 Can crushed tomatoes
1 TBSP Italian Seasoning
1/2 cup Broccoli
1/2 Cup Zucchini
1 TBSP olive oil
1-2 TBSP Parmesan Cheese

Preheat the oven to 400 degrees. Make sure to cook up your quinoa using 2 cups liquid to 1 cup Quinoa. While that is cooking up dice your cutlets and place them in a large baking dish coated with your olive oil. Place the turkey, broccoli, and Zucchini into the dish and top with the diced tomato, seasoning, and 1 TBSP of cheese. Stir all together and place into the oven for 40 minutes. When the turkey is cooked and vegetables are tender, remove from the oven and add your quinoa. Stir again, sprinkle with the remaining cheese and serve.

Fit Cuisine Notes:

This is a great complete gluten free dish that can be made in advance and reheated or served that day. I made a large enough portion to use for my husbands lunch the next few days. If you are not a fan of the vegetables used then try your or the family favorites. You can also omit the quinoa if that is not your thing, or use chicken, tofu, whatever as well.....makes and excellent side dish without the turkey.

Skillet Top Lasagna

Ingredients

1. 24 oz marinara sauces , favorite jarred or fresh
2. 1 lb. whole wheat egg noodle
3. 1 tbsp. minced garlic
4. 1-2 cups low fat ricotta cheese, find a brand you like
5. 1 cup low fat mozzarella cheese shredded
6. 2 tsp. Grated Parmesan Cheese
7. 1 tsp. fresh basil chopped

Directions

1. In a sauce pan, boil water for your noodles. In a bowl combine your ricotta, basil, garlic, and 1 tsp of Parmesan cheese. In a sauce pan add your sauce noodles, and the ricotta mixture. Over low flame toss till heated through. Remove from heat and serve.

Tips:
Great way to enjoy a family favorite without all the calories and fat. Whole wheat noodles and low fat cheese cut the calories. Very quick to prepare and the whole family will enjoy it. Serve with a side vegetable or large salad.

Baked Balsamic Chicken with Pesto

I love to experiment with new recipes, and since chicken is a staple in my husbands diet, I like coming up with easy yummy ways to prepare it. This is so simple that you can prepare it the night before, leave it in the fridge and cook the next day.

I call this my healthy version of Shake and Bake...LOL! So make sure you have your Zip Lock Bag ready.

Ingredients:

1 package of Chicken Breast
1/2 cup Whole Wheat Italian Bread Crumbs
1/3 cup Panko
2 TBSP Grated Parmesan Cheese
1 TBSP jarred Pesto
4-6 TBSP Balsamic Vinegar
1 TBSP Sliced Black Olives
2 TBSP diced cherry tomatoes

Preheat the oven to 375. In a Zip lock bag place your breadcrumb, panko, cheese and chicken. Shake until chicken is fully coated. In a baking dish lined with foil, place your 1-2 TBSP of balsamic, and then put your chicken on the sheet. Use the remaining balsamic and coat the chicken, top each piece  with a drizzle of pesto. Add the olives;tomatoes and bake. Cook for 30 minutes depending on the thickness of your breast. Let cool and serve.

This dish can be served with a large salad or what I did was sauteed mixed vegetables with rice on the side.  This is a great dish to use with company, or parties with.